Larger lunch better than big dinner

Ideally, a larger lunch is better than a big dinner. Eating a heavy meal before going to bed can actually disrupt your sleep. A lighter meal will help you have a more restful night of sleep. Rely on a good breakfast and lunch to keep you full and going for the day.

In addition to getting the right types of food, it is important to have enough water. Fruit juices and non-caffeinated teas, such as green tea, are also good choices because they relax your brain and actually help you focus. Soda does provide a quick boost of sugar, but that boost doesn’t last long and actually leads to a decline in your ability to focus and think clearly.

Good brain foods

Complex carbohydrates, such as spinach, whole grains and grapefruit, can stabilise your blood sugar, which can improve brain function and fend off hunger pangs. Protein breaks down into amino acids in your digestive system, some of which improve alertness and mental agility.

Fats are usually associated with problems like obesity, but some fats are actually good for you. Monounsaturated fat, like in olive oil, can improve blood cholesterol levels, and omega-3 fatty acids, found in salmon, tuna, mackerel, and eggs, actually improve brain function.

Whole grains improve cardiovascular health, so you’ll be pumping more blood to all your organs — including your brain. On top of that, many breads naturally contain or are enriched with vitamins that enhance mental performance.

Vitamins like folic acid, vitamin B12 and vitamin B6 improve the ability to recall information. Choline, the fat-like B vitamin found in eggs, has been shown to enhance memory and minimise fatigue.